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Tricep Cable Kickback On Crossover Machine
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Glutes ›
Tricep Cable Kickback On Crossover Machine
Tricep Cable Kickback On Crossover Machine
GlutesCable MachinePushHypertrophy
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Position yourself with the weight held at the start position.
2
Keep your upper arms fixed — only the forearms should move.
3
Extend fully at the bottom, squeezing the tricep hard.
4
Return to the start slowly — 2 seconds on the way back.
5
Keep elbows close to your body — don't let them flare.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
A triceps movement using a cable that loads the triceps through its full range, with Anconeus picking up the supporting work. One of the more effective exercises for building size and strength in this area.
Muscles Worked
Triceps
75%
Anconeus
42%
Forearms
32%
Common Mistakes
Letting the elbows flare wide — keeps the load on the tricep, not the shoulder.
Cutting the range short at the bottom — full extension gives maximum stretch.
Moving the upper arm during the movement — it should stay fixed.
About Training Your Glutes
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.
